High School Cross Country WO Schedule

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday



 


 



 

1


 

2



 

3



 

4



 

5



 

6



 

7



 

8



 

9



 

10



 

11



 

12



 

13

1 mile WU

2 miles timed

1 mile CD

 

Ziegler Park West Bend

14

4 miles

5 x 20secs. stride outs w/jog back at end of run


 

15

4 or 5 miles

With 5 x 30 secs pickups in the middle of run

5x10secs hills

My House

16

4 or 5 miles easy

17

4 or 5 miles total with  20 sec. on and 40 sec. off for middle 3 miles

1 WU

1 CD

18

5 miles


 

19


 

20

10 min. WU & CD 2x1mi. @avg. mile pace from 13th w/ 15 secs faster for 2nd mile 800m jog b/n

3 hills Hickory Lane Park Jackson

21

4 or 5 miles

22

 

25 mins.

 

Trails on Hwy 144

4673 Cedar View Dr

West Bend

23

 

Meet at KML

24

5 or 6 miles

 

5x25 secs. accelerations

25

5 mi. With 8 x 30 secs. tempo in the middle of run. 1 min. rest b/n them. Tempo is avg. mi. pace from 5K on Thursday plus 30 secs.

26




 

27

1 WU & CD

3 x 400m with 200m jog b/n

5 x 800m with 400m jog b/n

Pace from meet

Jackson Town Hall



 

28

 

5 or 6 miles

 

5 x 12 second hills at end of run

29

 

Run 5K w/first mile WU then 3 x 30 sec. pick-ups w/ 1 min. rest b/n

Rest CD

 

My house


 

30

 

Meet at Kiel



 

31

 

5 or 6 miles




 

August 2018

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday



 


 

 
 

 

1

6 miles

 

5x 25 secs accelerations

2


 

3

40 min. run
5x30 secs.
Accelerations

4

10 min. WU
5 x 1000m
@ RP
w/500m jog
b/n
15 min. CD
Pleasant
Valley Park


 

5

7 miles
5x 15 secs
hills
Trails on Hwy
144

6

30 min. total
10 min. WU
5 Strides
w/30 sec. on
& 30 sec. off
rest is CD


 

7

 

 Meet at
Mayville

8

5 miles with 2 WU

10 x 30 secs pick-up w/ 30 sec. rest b/n then finish 5 miles as CD


 

9

10

1 WU

1 CD

5 x 100m strides

My House


 

11

Meet at Sheboygan


 

12

60 minutes easy

Route for run.

Living Word

13

1 WU & CD  1 min. RP 1 min. easy for 3 mi,


 

14

6 miles

 

5x18 secs. hills

15

7 miles

 

5x30 secs. accelerations

16

17

1 WU & 2 CD

4 x mile repeats

800m jog b/n

4 hills

All at 5 secs faster than RP

Ziegler Park WB

18

7 miles easy

19

3 miles

1 mi. WU

6 x 20 sec. strides 40 sec. jog b/n

Rest CD

My house

20

Meet at Horicon

21

6 miles

 

5x35 secs accelerations

22

7 miles

23/30

24

1 WU & 2 CD

2x triple bluff break

2x triple bluff

Concordia University




 

25

7 miles


 

26

30 mins. Total

10 min. WU

10 x 30 sec. strides 30 sec. jog

Rest CD

Lac Lawrann

27

 

Meet at Homestead Hollow

28

 

6 miles easy

 

5x35 secs. accelerations

29

 

8 miles





 

September 2018

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday


 

 

1

1 WU & 2 CD

15 x 300m

1st 5 @ RP 2nd 5 @2 secs faster 3rd 5 @ 4 secs faster

Trails on Hwy 144


 

2

6 miles

 

5 x 40 secs accelerations at end of run

3

3 miles

5 strides

 

My house

4

 

Meet at Lomira

5

6 miles easy

 

5x 35 secs. accelerations


 

6

 

8 miles

7


 

8

10 min. WU & CD

2 x 1000m

800m jog b/n

2 x 800m

400m jog b/n

2x400m 200m jog b/n

3 x 200m

100m jog b/n

Concordia University


 

9

7 miles


 

10

15 min. WU & CD

5 x 30 sec pick ups 30 sec. jog b/n

5 x 400m at 5 secs faster than RP with a 200 jog b/n

5 x 30 secs hard 30 easy b/n       

Lac Lawrann

11

 

6 miles

12

 

6 miles

 

5x25 secs. hills

13

5 miles

14

15

8 min. WU & CD

Run course  doing 30 secs on and 30 sec. off  

hills

Rotary Park Menomonee Falls

16

 

4 miles

17

3 miles with 5x100m strides at the end

 

My house

18

Meet at Rotary Park Menomonee Falls

   

October 2018